Main – CrossFit Group WOD
Heads Up! We have a holiday this coming Monday. We will be running limited classes. Watch this space for details.
Barbell Stability Warm-Up (No Measure)
With a Barbell, do 6-10 reps:
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Barbell Squat
Right/Left Hand Overhead Squat
Right/Left Overhead Lunge
Bar always points forward and back – AND Make SUre You Give Your Neighbor Some Uh-Oh Room!
Shoulder Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
After each Push Press set, complete 5 Barbell Upright Row
2-3 minute rest
11042013 Upstairs. Downstairs (Time)
5 Rounds for Time
25 Push Press 75/55lbs RX
50 Double Unders
Performance and Fitness weight – Scale from RX. 3 Single Unders for 1 Double Under
RX+ = 95/75lbs Push Press